Comparing Nutrients in 100 calories Boiled Leafy Tips Cowpeas VS Baked White Potatoes

Weight per 100 calories

• Boiled Leafy Tips Cowpeas: 455g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 4.2 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas, which is average in comparison to other foods. Boiled Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.54% 0.39g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	NA	6% 2.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68% 273μg	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.6mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	31.4% 314mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62% 4.95mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	8.93% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	11.2% 415g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Leafy Tips Cowpeas vs Baked White Potatoes:

• Boiled and Drained Leafy Tips Cowpeas have 121.3 times more Vitamin A, 22.3 times more Vitamin B1, 13.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B6, 6.6 times more Vitamin B9 and 6.1 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Leafy Tips Cowpeas vs Baked White Potatoes:

• Boiled and Drained Leafy Tips Cowpeas have 28.9 times more Calcium, 5.1 times more Copper, 7.1 times more Iron, 9.6 times more Magnesium, 9.1 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium, 7.5 times more Selenium, 3.6 times more Sodium, 2.9 times more Zinc and 5.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Leafy Tips Cowpeas have 4.7 times more Omega 3 and 9.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.